Menu Ideas

Salmon Canapes
Mediterranean Chicken
Zucchini wThyme & Wine
Easy Cherry Pie

October:
Yogurt Zucchini Bread
Pumpkin Soup
Vegetable Quiche
Vanilla Smoothie
Gingerbread Cake with Yogurt Cream

Winter dinner (6-8):
Zucchini Soup
Veal Marsala
Green Salad
Banana Cream Pie

Mediterranean Tapas (6-8)
Yellow Pepper Rollmops (italian)
Spiced Carrot Salad w feta + olives (tunisian)
Grilled Eggplant, Country Style (italian)
Tunisian Mixed Veg Salad w apple + mint (tunisian)
Couscous with Greens (tunisian)
Double Marinated Quail/Chicken (portuguese)
All recipes are in big black notebook under "Mediterranean"

New Years Eve 2001-2002

white wine, beer, non-alc champagne, coke

*Warm Goat Cheese and Gremolata Tartlets

black bean and corn salsa (Frontera)/chips

*Hot Crab Dip/chips

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Lobster

Corn on the cob

roasted potatoes

*Asparagus, Bean and Mint Salad

breadsticks

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*Cranberry Upside Down Cake with Cognac Cream

*Mrs. Fields Choc Chip Cookies

slice and bake sugar cookies (yuck)

Golden Pecan coffee

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Champagne with frozen strawberry

Non-alcoholic champagne

Menu: Middle Eastern Tapas

Yellow Pepper Rollmops (italian)
Spiced Carrot Salad w feta + olives (tunisian)
Grilled Eggplant, Country Style (italian)
Tunisian Mixed Veg Salad w apple + mint (tunisian)
Couscous with Greens (tunisian)
Double Marinated Quail/Chicken (portuguese)

All recipes are in big black notebook under "Mediterranean"

Menu: Casual Dinner for 8 Menu (grilled shrimp

in big black notebook under parties

Fresh Corn + Tomato Soup
Beans with pancetta + carmelized onions
Grilled shrimp + wilted spinach
Roasted apricots with sugared pecans and ice cream

Yellow Pepper Rollmops (italian)
Spiced Carrot Salad w feta + olives (tunisian)
Grilled Eggplant, Country Style (italian)
Tunisian Mixed Veg Salad w apple + mint (tunisian)
Couscous with Greens (tunisian)
Double Marinated Quail/Chicken (portuguese)

All recipes are in big black notebook under "Mediterranean"

Menu: New Orleans style buffet featuring grains (Kevin Graham)

Orleans style buffet featuring grains (Kevin Graham)
Appetizer:
Cranberry (substitute?) beans + asparagus + parma ham crisps
Spiced Lentils + Apple Crisps + Curried Yogurt (dips)
Lemon Barley Water

Meal:
Baby Lima Beans + Shrimp + Crawfish
Tabbouleh + Blueberries + Mint
Grilled Chicken + Quinoa + Fennel
Wild Rice + Blood Oranges + Leeks
Beans + Roasted Zucchini
Saffron Pilaf + Lamb

Dessert:
Roasted Bananas + Lime Sauce
Sweet Risotto + Grilled Pineapple and Mango

Menu: New England Boiled Dinner (smoked ham)

Serves 8

2 stalks celery, chopped
1 onion, quartered
1 bay leaf
1 handful mixed fresh herbs (sage, thyme, parsley)... palm full of herbes de
provence
1 garlic clove, crushed
1 t peppercorns
3 boneless smoked shoulder butt hams (about 2# each) rinsed
12 large carrots, peeled and cut into 2" pieces
2 large turnips, peeled and quartered
12 med russet potatoes, peeled and halved
2 parsnips, peeled and cut into 2" pieces
24 pearl onions, blanched, rinsed and peeled
1/4# fresh green beans, trimmed
2 large cabbages, trimmed and quartered

Combine 3 gallons water with celery, onion, bay leaf, herbs, garlic and
peppercorns in 4-5 gallon pot and boil over med heat. Simmer 15 mins. Add
hams, cover and simmer 1 hr.

Prepare vegetables: tie up carrots and turnips in cheesecloth. Divide
potatoes and parsnips in half and tie up each bundle in cheesecloth. Tie up
onions and beans in cheesecloth. Divide cabbage wedges into 2 pieces of
cheesecloth, and tie up.

Remove hams to platter and keep warm.

Add carrot/turnip bundle to simmering ham water; cover and simmer 10 mins
more.
Add potato/parsnip bundles; cover and simmer 10 mins.
Add cabbage bundle; cover and steam 10 mins.

Using tongs, lift each bundle out and test for doneness. cut beg bundles
and arrange in bowls. Slice ham thickly. Spoon cooking water over veg's
and ham. Serve with mustard, horseradish, bread and applesauce.

WINE: Chateua Petrus

Menu: Lunch/Dinner - Chicken ediet

Argentinian Stuffed Chicken, Green Beans, rice and fruit

1 serving fruit of choice

Argentinian Stuffed Chicken*

Nutrition Information | Scale This Recipe

Ingredients: 3 oz. boneless chicken breast 1/4 bell pepper 1 egg white 1/2 tbsp. raisins 1 tsp. oregano 1/2 tbsp. dried prunes Directions: Preheat oven to 400 degrees F. Rinse bell pepper and chop along with prunes, raisins, set aside. Cook egg whites and chop, set aside. Rinse chicken breast well. Place chicken between two sheets of plastic wrap. With a meat pounder or rolling pin, pound chicken until a ¼” thickness is achieved. Remove one sheet and sprinkle both sides of chicken with oregano placing chicken back down flat with smooth side down. Arrange bell peppers, egg white, prune(s) and raisins on top of chicken, running the length of the breast. Starting at one side, roll breast tightly into a cylinder, securing with 1-2 toothpicks. Place roll on a nonstick baking sheet and coat with cooking spray. Bake for about 20 minutes, or until chicken is no longer pink. Transfer to a cutting board, remove toothpick(s) and cut into ½” thick slices. Serve

Balsamic Green Beans*	Nutrition Information | Scale This Recipe
Ingredients: 1 1/4 cups fresh green beans 1 clove garlic 2 tsp. balsamic vinegar 1/3 tbsp. olive oil Directions: Rinse beans and snap into bite-size pieces, set aside. Mince garlic, set aside. Steam beans until tender, but firm, about 10-15 minutes and drain. Toss with garlic, balsamic vinegar and oil. Serve. You can prepare these beans in advance, refrigerate and serve cold if desired.

Brown Rice*

Nutrition Information | Scale This Recipe

Ingredients: 2 tbsp. quick cooking brown rice Directions: Place rice in a small pot with tight-fitting lid and cover with about 2 times the amount of water (for example if you're cooking 4 tablespoons of rice, use 8 tablespoons of water...about 1/2 cup water). Bring to a boil, uncovered, on high heat; reduce heat to low, cover tightly and cook for about 15-20 minutes, or until water has been absorbed. *************************************

Asian Chicken Stir-Fry with rice and fruit

1 serving fruit of choice

Asian Chicken Stir-Fry*

Nutrition Information | Scale This Recipe

Ingredients: 1/2 small onion 1 cup chopped bok choy 2 oz. fresh mushrooms 3 oz. boneless chicken breast 1 tbsp. teriyaki sauce 1/3 tbsp. sliced almonds 1/2 cup fresh snow peas 1/3 tbsp. olive oil Directions: Prepare rice according to recipe, omit salt. Rinse and pat dry vegetables; chop onion and bok choy (use both white part and green leaves)and slice mushrooms, set aside. Rinse and pat dry chicken; on a separate cutting board slice chicken into thin strips. Spray a nonstick skillet with cooking spray and heat on medium-high; sauté chicken until no longer pink, about 3-5 minutes, remove from skillet and reserve. Heat oil in same skillet; add onions, snow peas and teriyaki sauce, stir-fry for about 4-6 minutes: add bok choy and mushrooms and stir-fry for about 4 minutes more. Add cooked chicken and heat through, about 1-2 minutes more. Serve over rice, garnished with sliced almonds.

Rice, cooked*

Nutrition Information | Scale This Recipe

Ingredients: 2 tbsp. uncooked rice Directions: Place rice in a small pot with tight-fitting lid and cover with about 2 times the amount of water (for example if you're cooking 4 tablespoons of rice, use 8 tablespoons of water...about 1/2 cup water). Bring to a boil over high heat; then cover tightly and reduce heat to medium: cook for about 15-20 minutes, or until water has been absorbed and rice is soft, but not sticky. **************************************

Baked Chicken Breast with Carrot & Raisin Delight and fruit

1 serving fruit of choice 1 small potato (3 oz.) 1 tbsp. low fat or nonfat sour cream

Carrot and Raisin Delight* (Milk-Free)	Nutrition Information | Scale This Recipe
Ingredients: 1 medium carrot 1 tsp. fresh lime juice 1 tbsp. unsweetened orange juice 2 tbsp.raisins 2 tbsp. low fat or nonfat dairy-free (soy) yogurt Directions: Peel or scrub carrots. Shred in a food processor or by hand. Wisk together orange juice, lime juice and yogurt in medium size bowl. Add carrots and raisins and mix well. Refrigerate for at least 30 minutes and serve.

Baked Chicken Breast*

Nutrition Information | Scale This Recipe

Ingredients: 3 oz. boneless chicken breast 1/4 cup chicken broth, low fat and low sodium 1/2 tsp. onion powder 1/2 tsp. garlic powder 1 serving cooking spray Directions: Preheat oven to 350 degrees F. Rinse and pat dry chicken. Spray a small baking dish with cooking spray and bake chicken topped with onion powder, garlic powder and broth, about 15-20 minutes, until no longer pink inside. **************************************

Baked Chicken Breast with Rice Pilaf

1 tbsp. salad dressing, low fat or nonfat; low sodium 1 cup mixed salad greens 1 serving fruit of choice

Baked Chicken Breast*	Nutrition Information | Scale This Recipe
Ingredients: 3 oz. boneless chicken breast 1/4 cup chicken broth, low fat and low sodium 1/2 tsp. onion powder 1/2 tsp. garlic powder 1 serving cooking spray Directions: Preheat oven to 350 degrees F. Rinse and pat dry chicken. Spray a small baking dish with cooking spray and bake chicken topped with onion powder, garlic powder and broth, about 15-20 minutes, until no longer pink inside.

Rice Pilaf*

Nutrition Information | Scale This Recipe

Ingredients: 1 green onion 1 clove garlic 2 tbsp. uncooked rice 2 oz. fresh mushrooms 1/2 tsp. dried parsley 1/2 small onion 1/2 cup vegetable broth 1/4 tbsp. olive oil Directions: Wipe mushrooms with damp paper towel and slice; mince garlic and finely chop onion. Heat oil in a nonstick saucepan on medium heat, and sauté onion and garlic until soft, about 5 minutes; be careful not to burn. Adjust heat to medium-high, add broth and parsley: bring to a boil. Add rice, return to a boil, then reduce heat to medium: add mushrooms, stir and cover. Simmer 15-20 minutes, or until rice is tender and water is absorbed. Remove from heat and let stand, covered, another 5 minutes and serve. **************************************

Baked Chicken with Healthy Fries, fruit, salad and milk

2 cups mixed salad greens 2 tbsp. of salad dressing, low fat or nonfat; low sodium 1 serving fruit of choice 1 cup low fat or nonfat milk

Baked Chicken Breast*	Nutrition Information | Scale This Recipe
Ingredients: 3 oz. boneless chicken breast 1/4 cup chicken broth, low fat and low sodium 1/2 tsp. onion powder 1/2 tsp. garlic powder 1 serving cooking spray Directions: Preheat oven to 350 degrees F. Rinse and pat dry chicken. Spray a small baking dish with cooking spray and bake chicken topped with onion powder, garlic powder and broth, about 15-20 minutes, until no longer pink inside.

Healthy Fries*

Nutrition Information | Scale This Recipe

Ingredients: 1 serving cooking spray 1 small potato (3 oz.) 2 tbsp. herbal seasoning Directions: Preheat oven to 450 degrees. Spray a baking sheet with cooking spray, set aside. Scrub but do not peel potato. Slice in half, lengthwise, then slice each half into strips and place on baking sheet. Spray potatoes lightly with cooking spray and sprinkle with any herbal seasoning that you like. Bake for 20 minutes or until golden. Serve. *************************************

Baked Chicken, Carrot & Raisin Delight, Baked Potato & fruit

1 serving fruit of choice 1 tbsp. low fat or nonfat sour cream

Carrot and Raisin Delight*	Nutrition Information | Scale This Recipe
Ingredients: 1 medium carrot 1 tsp. fresh lime juice 1 tbsp. unsweetened orange juice 2 tbsp.raisins 1/4 cup low fat or nonfat, plain or sugar-free yogurt Directions: Peel or scrub carrots. Shred in a food processor or by hand. Wisk together orange juice, lime juice and yogurt in medium size bowl. Add carrots and raisins and mix well. Refrigerate for at least 30 minutes and serve.

Baked Chicken Breast*	Nutrition Information | Scale This Recipe
Ingredients: 3 oz. boneless chicken breast 1/4 cup chicken broth, low fat and low sodium 1/2 tsp. onion powder 1/2 tsp. garlic powder 1 serving cooking spray Directions: Preheat oven to 350 degrees F. Rinse and pat dry chicken. Spray a small baking dish with cooking spray and bake chicken topped with onion powder, garlic powder and broth, about 15-20 minutes, until no longer pink inside.

Baked Potato*

Nutrition Information | Scale This Recipe

Ingredients: 1 small potato (3 oz.) Directions: Scrub potato and prick with fork. If microwaving, place on a paper towel. Microwave on high for approximately 2-4 minutes, depending upon the size. Turn over once and microwave another 2-3 minutes. If baking, bake in 375-degree oven for 40-50 minutes, depending upon the size. Let potato stand approximately 2-4 minutes. Serve. **************************************

Chicken and Pepper Sauté with Rice Pilaf, and fruit & salad

1 cup mixed salad greens 1 tbsp. salad dressing, low fat or nonfat; low sodium 1 serving fruit of choice

Chicken and Pepper Sauté*

Nutrition Information | Scale This Recipe

Ingredients: 3 oz. boneless chicken breast 1/2 bell pepper 1 tsp. lite soy sauce 1/2 tsp. sesame oil 1 clove garlic 1/2 small onion Directions: Use separate cutting board for chicken and vegetables. Rinse and pat dry chicken, slice into inch-wide strips and set aside. Peel onion and core bell pepper and slice into 1/2 inch-wide strips; mince garlic, set aside. Heat oil in a nonstick skillet over medium heat and sauté garlic for 1-2 minutes, until just golden. Add chicken and stir-fry for about 4-5 minutes, until no longer pink inside, remove from skillet; set aside and keep warm. Add vegetables to skillet and stir-fry about 4-5 minutes, until softened. Add chicken to vegetables in skillet, add soy sauce and heat through, about 2 more minutes. Serve.

Rice Pilaf*

Nutrition Information | Scale This Recipe

Ingredients: 1 green onion 1 clove garlic 2 tbsp. uncooked rice 2 oz. fresh mushrooms 1/2 tsp. dried parsley 1/2 small onion 1/2 cup vegetable broth 1/4 tbsp. olive oil Directions: Wipe mushrooms with damp paper towel and slice; mince garlic and finely chop onion. Heat oil in a nonstick saucepan on medium heat, and sauté onion and garlic until soft, about 5 minutes; be careful not to burn. Adjust heat to medium-high, add broth and parsley: bring to a boil. Add rice, return to a boil, then reduce heat to medium: add mushrooms, stir and cover. Simmer 15-20 minutes, or until rice is tender and water is absorbed. Remove from heat and let stand, covered, another 5 minutes and serve. *************************************

Chicken Apple Curry with brown rice and salad

2 cups mixed salad greens 2 tbsp. of salad dressing, low fat or nonfat; low sodium

Brown Rice*

Nutrition Information | Scale This Recipe

Ingredients: 2 tbsp. quick cooking brown rice Directions: Place rice in a small pot with tight-fitting lid and cover with about 2 times the amount of water (for example if you're cooking 4 tablespoons of rice, use 8 tablespoons of water...about 1/2 cup water). Bring to a boil, uncovered, on high heat; reduce heat to low, cover tightly and cook for about 15-20 minutes, or until water has been absorbed.

Chicken Apple Curry*

Nutrition Information | Scale This Recipe

Ingredients: 1/2 tsp. curry powder 1/2 small apple 1/4 cup apple juice 3 1/2 oz. boneless chicken breast 1 green onion 4 oz. fresh mushrooms 1/3 tbsp. fresh lemon juice 1/4 cup low fat or nonfat, plain or sugar-free yogurt Directions: Prepare rice according to recipe provided, omit salt. Wipe mushrooms with a damp paper towel and slice thin. Rinse and pat dry chicken breast; cut into cubes on a separate cutting board. Peel, core and dice apple and chop green onion. Spray a nonstick skillet lightly with cooking spray and sauté chicken until no longer pink, about 8 to 10 minutes. Add the apple, onion, mushrooms, lemon juice and apple juice and bring to a boil. Lower heat, add curry powder and yogurt and gently heat through, about 2-3 minutes. Serve over rice. ************************************

Chicken Fajita with fruit and salad

2 cups mixed salad greens 2 tbsp. of salad dressing, low fat or nonfat; low sodium 1 serving fruit of choice

Chicken Fajita* (Milk-Free)

Nutrition Information | Scale This Recipe

Ingredients: 1 tortilla (approximately 6 inch diameter) 3 oz. boneless chicken breast 1/2 bell pepper 1/2 small onion 1/2 tsp. chili powder 1 oz. vegetarian cheese (soy or rice cheese) 1/3 tbsp. olive oil Directions: Rinse pepper and chicken; pat dry. Using separate cutting boards for chicken and vegetables, cut chicken into strips and slice pepper and onion. In a nonstick skillet, heat oil on medium and stir-fry chicken until slightly golden, about 4-6 minutes. Increase heat to medium-high and add pepper, onion and chili powder to skillet; continue to cook stirring frequently until vegetables are tender but still firm, about another 2-3 minutes. Spread mixture over tortilla(s), sprinkle with cheese, roll up and serve. *************************************

Chicken in Florentine Sauce, fruit and salad

1 cup mixed salad greens 1 serving fruit of choice 1 tbsp. salad dressing, low fat or nonfat; low sodium

Chicken in Florentine Sauce*

Nutrition Information | Scale This Recipe

Ingredients: 1/2 cup tomato sauce, low sodium 1/2 clove garlic 1/2 cup frozen spinach 1 tsp. low sodium parmesan cheese 3 oz. boneless chicken breast 1/2 tsp. onion powder 1/3 tbsp. olive oil Directions: Cook your pasta of choice (try penne or rigatoni) according to recipe provided, omit salt. Rinse and pat dry chicken, then cut into strips. Mince garlic. Heat a nonstick skillet sprayed with cooking spray over low-medium heat, and sauté garlic for 2-3 minutes, until just soft. Raise heat to medium high, add chicken and cook for 5-6 minutes or until no longer pink. Remove from pan and reserve. Microwave spinach in a microwavable bowl over high heat, covered, for 2-3 minutes and drain. Add spinach and tomato sauce to skillet and simmer for about 2-3 minutes, covered. Add chicken and onion powder to sauce, stir and cover: simmer another 2-3 minutes. Add cooked pasta to pan, combine and heat through for another minute. Serve with a sprinkle of Parmesan cheese.

pasta, cooked*	Nutrition Information | Scale This Recipe
Ingredients: 1 oz. (dry, uncooked) pasta Directions: Choose pasta that you prefer, such as penne, spaghetti, or linguini. Bring water to a boil over high heat, using at least twice as much water as the amount of pasta. Add pasta and cook, stirring occasionally, until tender but not soft, about 8 minutes. Drain pasta, and add to recipe or serve (do not rinse.) ***********************************

Chicken Kabobs with brown rice, fruit and salad

1 cup mixed salad greens 1 serving fruit of choice 1 tbsp. salad dressing, low fat or nonfat; low sodium

Chicken Kabobs*

Nutrition Information | Scale This Recipe

Ingredients: 3 1/2 oz. boneless chicken breast 1 small onion 1/2 clove garlic 1/4 tsp. Italian seasoning 3 tbsp. white wine 1 bell pepper 1/3 tbsp. olive oil Directions: Rinse, pat dry and cut chicken breast into 1-inch cubes, set aside. Cut onion into wedges, pepper into 1-inch squares and mince garlic, set aside. Combine oil, garlic, wine (or white vinegar if preferred), and Italian seasoning in a shallow dish. Coat chicken well on both sides with liquid mixture, cover and refrigerate for at least 30 minutes (1 hour if possible), turning once. Discard marinade and alternately thread chicken and vegetables onto skewer(s). Grill or broil on highest rack for 5-6 minutes; turn once and cook other side until chicken is slightly golden and vegetables are done, but still crunchy, approximately 5-6 minutes. Remove from skewers and serve over rice (see meal).

Brown Rice*

Nutrition Information | Scale This Recipe

Ingredients: 2 tbsp. quick cooking brown rice Directions: Place rice in a small pot with tight-fitting lid and cover with about 2 times the amount of water (for example if you're cooking 4 tablespoons of rice, use 8 tablespoons of water...about 1/2 cup water). Bring to a boil, uncovered, on high heat; reduce heat to low, cover tightly and cook for about 15-20 minutes, or until water has been absorbed. ************************************

Chicken Rolls in Mushroom Sauce, Rice Pilaf & fruit & salad

1 cup mixed salad greens 1 tbsp. salad dressing, low fat or nonfat; low sodium 1 serving fruit of choice

Chicken Rolls in Mushroom Sauce*

Nutrition Information | Scale This Recipe

Ingredients: 2 1/2 oz. boneless chicken breast 1/4 cup fresh spinach 1/4 tsp. dried rosemary 1 green onion 3 oz. fresh mushrooms 1/2 cup chicken broth, low fat and low sodium 1/3 tbsp. olive oil Directions: Rinse, pat dry spinach and remove stems, set aside. Rinse and pat dry chicken. Wipe mushrooms with damp towel and slice, set aside. Place chicken breast between two pieces of heavy-duty plastic wrap and flatten to about 1/4" thickness with a meat mallet. Place spinach on chicken; roll-up and secure with toothpicks. In a nonstick skillet, heat oil on medium-high and sauté chicken roll until lightly golden on all sides, about 2-3 minutes on each side. Crush rosemary between fingers and add to pan with broth, mushrooms and onions. Reduce heat to medium, cover and simmer for about 10-15 more minutes. Transfer chicken to a platter and keep warm. Raise heat and boil remaining liquid until reduced by half. Pour over chicken and serve.

Rice Pilaf*

Nutrition Information | Scale This Recipe

Ingredients: 1 green onion 1 clove garlic 2 tbsp. uncooked rice 2 oz. fresh mushrooms 1/2 tsp. dried parsley 1/2 small onion 1/2 cup vegetable broth 1/4 tbsp. olive oil Directions: Wipe mushrooms with damp paper towel and slice; mince garlic and finely chop onion. Heat oil in a nonstick saucepan on medium heat, and sauté onion and garlic until soft, about 5 minutes; be careful not to burn. Adjust heat to medium-high, add broth and parsley: bring to a boil. Add rice, return to a boil, then reduce heat to medium: add mushrooms, stir and cover. Simmer 15-20 minutes, or until rice is tender and water is absorbed. Remove from heat and let stand, covered, another 5 minutes and serve. ************************************

Chicken Stir-Fry with rice and fruit

1 small orange

Chicken Stir-Fry*

Nutrition Information | Scale This Recipe

Ingredients: 3 oz. boneless chicken breast 1 clove garlic 1 tbsp. teriyaki sauce 1 medium carrot 1 1/2 large celery stalks 1 1/4 cups fresh green beans 2/3 tbsp. olive oil Directions: Cook rice according to recipe provided, omit salt. Rinse and pat dry chicken and vegetables. Use separate cutting board for chicken and vegetables. Cut chicken into strips, set aside. Chop carrot, celery and green beans into bite-sized pieces; mince garlic, set aside. Heat half of the oil in a nonstick skillet over medium heat: sauté minced garlic until golden; add chicken and stir-fry until chicken is no longer pink. Remove chicken and garlic from pan and reserve. Add the rest of the oil and the chopped vegetables to the pan and sauté until tender, about 3-4 minutes. Add reserved chicken and garlic to pan; add teriyaki sauce and stir-fry about 2 minutes more. Serve over cooked rice.

Rice, cooked*

Nutrition Information | Scale This Recipe

Ingredients: 1 tbsp. uncooked rice Directions: Place rice in a small pot with tight-fitting lid and cover with about 2 times the amount of water (for example if you're cooking 4 tablespoons of rice, use 8 tablespoons of water...about 1/2 cup water). Bring to a boil over high heat; then cover tightly and reduce heat to medium: cook for about 15-20 minutes, or until water has been absorbed and rice is soft, but not sticky. **************************************

Crispy Baked Chicken Cutlet with pasta & fruit and salad

1 serving fruit of choice 1 cup mixed salad greens 1 tbsp. salad dressing, low fat or nonfat; low sodium

Crispy Baked Chicken Cutlet* (Egg-Free)

Nutrition Information | Scale This Recipe

Ingredients: 1/4 cup tomato sauce, low sodium 3 oz. boneless chicken breast 2 tbsp. low sodium breadcrumbs 1/4 tsp. oregano 1/4 tsp. crushed red pepper flakes 1/2 tsp. onion powder 1/2 tsp. garlic powder 1/2 cup low fat or nonfat milk Directions: Pre-heat oven to 375 degrees F. Prepare pasta according to recipe provided, omit salt. Rinse and pat dry chicken. In a flat dish, combine breadcrumbs, onion powder, garlic powder and oregano. Add milk to a separate flat dish. Dip chicken into the milk to coat, then coat with breadcrumb mixture. Discard excess of both. Spray baking sheet or shallow pan lightly with cooking spray and bake chicken for 20-25 minutes, or no longer pink inside. In a small saucepan, heat tomato sauce with red pepper flakes on low heat. Add pasta and heat through, about 1-2 minutes. Serve chicken with pasta.

pasta, cooked*

Nutrition Information | Scale This Recipe

Ingredients: 1 oz. (dry, uncooked) pasta Directions: Choose pasta that you prefer, such as penne, spaghetti, or linguini. Bring water to a boil over high heat, using at least twice as much water as the amount of pasta. Add pasta and cook, stirring occasionally, until tender but not soft, about 8 minutes. Drain pasta, and add to recipe or serve (do not rinse.) **************************************

Easy Chicken Salad with Garlic Bread and fruit

1 serving fruit of choice

Easy Chicken Salad*

Nutrition Information | Scale This Recipe

Ingredients: 3 1/2 oz. boneless chicken breast 1 medium carrot 2 fresh radishes 2 tbsp. of salad dressing, low fat or nonfat; low sodium 1/4 cup chicken broth, low fat and low sodium 3 tsp. low sodium parmesan cheese 1 medium size fresh tomato 2 cups lettuce, romaine or lettuce of choice Directions: Peel or scrub carrot; coarsely dice carrot and radish; core and slice tomato. Rinse and spin dry salad greens, tear into small pieces and add to large salad bowl with vegetables. Rinse and pat dry chicken and on a separate cutting board, cut into bite size pieces. Heat a nonstick skillet sprayed with cooking spray on medium heat, add the chicken and broth, cover and cook until no longer pink inside, about 10-15 minutes. Remove chicken, cool for about 5 minutes and toss with vegetables and dressing. Top with a sprinkle of Parmesan cheese and serve.

Garlic Bread*	Nutrition Information | Scale This Recipe
Ingredients: 1 clove garlic 1/2 tsp. oregano 1 serving bread of choice 1/3 tbsp. olive oil Directions: Preheat oven to 350 degrees F. Smash and mince garlic clove. In a small bowl, blend olive oil, garlic and oregano; brush on bread. Wrap bread in aluminum foil and bake for 8 to 10 minutes. **************************************

Fantasy Chicken with rice, salad and fruit

1 serving fruit of choice 2 cups mixed salad greens 3 tbsp. of salad dressing, low fat or nonfat; low sodium

Fantasy Chicken*

Nutrition Information | Scale This Recipe

Ingredients: 2 1/2 oz. boneless chicken breast 1/4 tsp. black pepper 1 tbsp. low sodium salsa 1/2 small apple 1/4 tsp. nutmeg 1 tbsp. fresh basil 1 tbsp. fresh lemon juice 1/3 tbsp. olive oil Directions: Rinse and pat dry chicken. Peel and grate apple and mix with nutmeg and lemon juice in a small bowl.(note: you may use less spice if desired.) In a nonstick skillet, heat oil over medium heat and sauté chicken about 3-5 minutes on each side or until done. Remove from pan and keep warm. In same skillet, add apple mixture and salsa, raise heat to medium-high and bring to a boil. Stir in chopped basil and pepper and continue to cook for 1-2 more minutes, or until sauce is thickened. Serve chicken topped with sauce over the rice.

rice, cooked*

Nutrition Information | Scale This Recipe

Ingredients: 2 tbsp. uncooked rice Directions: Place rice in a small pot with tight-fitting lid and cover with about 2 times the amount of water (for example if you're cooking 4 tablespoons of rice, use 8 tablespoons of water...about 1/2 cup water). Bring to a boil over high heat; then cover tightly and reduce heat to medium: cook for about 15-20 minutes, or until water has been absorbed and rice is soft, but not sticky. **************************************

Grilled Chicken Sandwich with Healthy Fries & fruit & salad

1 serving fruit of choice 1 cup mixed salad greens 1 tbsp. salad dressing, low fat or nonfat; low sodium

Grilled Chicken Sandwich*

Nutrition Information | Scale This Recipe

Ingredients: 1/3 tbsp. olive oil 1/4 tsp. oregano 1/4 tsp. thyme 1/4 tsp. dried rosemary 1/4 tsp. black pepper 1/4 tsp. garlic powder 2 1/2 oz. boneless chicken breast 1 whole wheat hamburger bun Directions: Preheat either grill or broiler. Rinse and pat dry the chicken. Whisk olive oil and spices together in a pie plate or shallow dish; add chicken and coat. If possible, cover with plastic wrap and let marinate, refrigerated, for 20-30 minutes. Grill chicken, reserving marinade, approximately 6-8 inches from heat source for 5-7 minutes, then turn and baste with remaining marinade. Cook an additional 5-7 minutes or until inside is no longer pink and serve. Discard any leftover marinade. Serve on whole-wheat bun with mustard or ketchup.

Healthy Fries*

Nutrition Information | Scale This Recipe

Ingredients: 1 serving cooking spray 1 small potato (3 oz.) 2 tbsp. herbal seasoning Directions: Preheat oven to 450 degrees. Spray a baking sheet with cooking spray, set aside. Scrub but do not peel potato. Slice in half, lengthwise, then slice each half into strips and place on baking sheet. Spray potatoes lightly with cooking spray and sprinkle with any herbal seasoning that you like. Bake for 20 minutes or until golden. Serve. **************************************

Honey Crisp Chicken with Healthy Fries, fruit & salad

2 cups mixed salad greens 2 tbsp. of salad dressing, low fat or nonfat; low sodium 1 serving fruit of choice

Honey Crisp Chicken*

Nutrition Information | Scale This Recipe

Ingredients: 3 oz. boneless chicken breast 1/2 oz. barley nugget cereal (Grape Nuts or similar) 1 tsp. honey 1 tbsp. low fat or nonfat mayonnaise 1 serving cooking spray Directions: Crush cereal by placing between two paper towels and using a rolling pin or bottom of frying pan. Preheat oven to 375° F. Rinse chicken and pat dry. Using a pastry brush or a spoon, spread mayonnaise over both sides of chicken. Place in a shallow baking pan sprayed lightly with cooking spray. Sprinkle crushed cereal evenly over top of chicken and drizzle with honey. Bake for 30-35 minutes, until done. Serve.

Healthy Fries*

Nutrition Information | Scale This Recipe

Ingredients: 1 serving cooking spray 1 small potato (3 oz.) 2 tbsp. herbal seasoning Directions: Preheat oven to 450 degrees. Spray a baking sheet with cooking spray, set aside. Scrub but do not peel potato. Slice in half, lengthwise, then slice each half into strips and place on baking sheet. Spray potatoes lightly with cooking spray and sprinkle with any herbal seasoning that you like. Bake for 20 minutes or until golden. Serve. **************************************

Korean Noodle Salad with Chicken & fruit

1 serving fruit of choice

Korean Noodle Salad with Chicken*

Nutrition Information | Scale This Recipe

Ingredients: 2 oz. fresh mushrooms 1 medium carrot 1 green onion 3 oz. boneless chicken breast 1 tsp. lite soy sauce 1 tsp. sesame oil 2 tsp. balsamic vinegar 1 clove garlic 3 oz. bean sprouts Directions: Prepare vermicelli or thin noodle according to recipe, omit salt. Wash and wipe the mushrooms with a damp paper towel and chop, set aside. Rinse and chop carrot; rinse and pat dry sprouts. Chop onion and garlic and set aside. In a saucepan, place enough water to cover chicken, then bring to a boil. Rinse chicken and place in boiling water until no longer pink inside, about 6-8 minutes; cut into thin strips, on a separate cutting board. In a small bowl, whisk together soy sauce, oil, garlic and vinegar. In a large salad bowl, combine cooked vermicelli or noodles with vegetables, chicken and sauce. Toss well and serve.

vermicelli, thin noodle, cooked*	Nutrition Information | Scale This Recipe
Ingredients: 1 oz. pasta, thin noodle (Vermicelli) Directions: Bring water to a boil over high heat, using at least twice as much water as the amount of noodles. Add noodles and cook, stirring occasionally, until tender to the bite, about 8 minutes. Remove pot from heat and drain noodles in colander. *************************************

Lemon-Caper Chicken Breast, Broccoli Cheese Potato & fruit

1 serving fruit of choice

Broccoli and Soy Cheese Potato* (Milk-Free)

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Ingredients: 1 small potato (3 oz.) 1 oz. vegetarian cheese (soy or rice cheese) 1 cup frozen broccoli Directions: Scrub potato and pierce with a fork on both sides. Microwave on high for 4-5 minutes, turn once, and microwave for another 2-3 minutes, or until cooked through (all microwaves are different, so monitor closely.) If baking in oven, bake for about 40 minutes at 350 degrees. Let cool until you can handle. Microwave broccoli about 5 minutes or until tender: drain. Slice potato lengthwise, scoop out inside of baked potato and combine with broccoli and cheese; stuff back into potato. Heat in microwave for 30-45 seconds more, to melt cheese, and serve.

Lemon-Caper Chicken Breast*

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Ingredients: 2 1/2 oz. boneless chicken breast 1/2 tbsp. fresh lemon juice 1 tsp. capers 1 tbsp. all purpose flour 1 tsp. paprika 1/4 tsp. black pepper 1/4 cup vegetable broth 1/3 tbsp. olive oil Directions: Rinse and pat dry chicken. Combine flour, pepper and paprika in a plate; dredge chicken breast in mixture, coating evenly all over and shaking off excess. In a nonstick skillet, heat oil over moderately high heat for 1 minute; add chicken and cook for about 5-7 minutes on each side, until done. Transfer chicken to a plate and cover to keep warm. Add broth to skillet, scraping up any browned bits on the bottom. Stir in lemon juice and capers and heat through. Pour sauce over chicken. Serve. ***********************************

Moroccan Chicken Salad with Couscous and fruit

1 serving fruit of choice

Moroccan Chicken Salad*

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Ingredients: 1/2 bell pepper 1 medium size fresh tomato 1/4 tsp. Italian seasoning 1 tsp. oregano 1/2 cup chopped or sliced cucumber 1 green onion 3 oz. boneless chicken breast 2 tsp. balsamic vinegar 1 tbsp. fresh lemon juice 1/2 tbsp. olive oil Directions: Prepare couscous according to recipe. Chop chicken into bite-sized pieces on a separate cutting board. Chop vegetables into small, bite-sized pieces, set aside. Heat a non-stick skillet sprayed with cooking spray medium heat and sauté chicken for 5-7 minutes until slightly golden in color and no longer pink inside. Remove from skillet and mix with chopped vegetables. In a small bowl, combine oil, balsamic vinegar, lemon juice and spices; toss with couscous and serve.

Couscous*	Nutrition Information | Scale This Recipe
Ingredients: 2 tbsp. dry couscous 1/2 cup water Directions: Bring water to a boil over high heat; remove from heat, add couscous, stir and cover. Let stand for 5 minutes. Fluff with with fork. ************************************

Polynesian Chicken with Pasta and fruit and salad

1 cup mixed salad greens 1 tbsp. salad dressing, low fat or nonfat; low sodium 1 serving fruit of choice

pasta, cooked*	Nutrition Information | Scale This Recipe
Ingredients: 1 oz. (dry, uncooked) pasta Directions: Choose pasta that you prefer, such as penne, spaghetti, or linguini. Bring water to a boil over high heat, using at least twice as much water as the amount of pasta. Add pasta and cook, stirring occasionally, until tender but not soft, about 8 minutes. Drain pasta, and add to recipe or serve (do not rinse.)

Polynesian Chicken*

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Ingredients: 3 oz. boneless chicken breast 1 green onion 1/3 cup pineapple juice 1/2 tsp. honey 1/4 tsp. black pepper 1 tsp. lite soy sauce 2/3 tbsp. sliced almonds 1/4 tbsp. olive oil 1/4 cup vegetable broth Directions: Prepare any small size pasta of your choice, such as penne or ziti, according to recipe, omit salt. Rinse and pat dry chicken breast; cut into strips on a separate cutting board and reserve. Chop green onion, set aside. Cook chicken with broth in a nonstick skillet over medium heat for about 6 to 8 minutes, stirring frequently, until no longer pink: remove skillet from heat and reserve. In a small saucepan, heat oil on medium-high and stir-fry green onions until soft, about one to two minutes; add pineapple juice, bring to a boil and reduce by half; add soy sauce and whisk in honey. Add pasta and sauce to the chicken in the skillet and combine over low heat, just to heat through. Let the pasta rest with the sauce and chicken for about 3-5 minutes for the flavors to meld. Top with sliced almonds. Serve *************************************

Raisin-Cashew Rice with Chicken and fruit

1 serving fruit of choice

Raisin-Cashew Rice with Chicken*

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Ingredients: 4 whole medium cashews 1 tbsp. raisins 3 oz. boneless chicken breast 1 cup fresh vegetable of choice 1 serving cooking spray 1/2 cup low fat or nonfat, plain or sugar-free yogurt 1/3 tbsp. fresh lemon juice Directions: Rinse and pat dry chicken and vegetable. Cut both into bite-size pieces (always use a separate cutting board for raw chicken); chop cashews. Spray a non-stick skillet with cooking spray and heat over medium heat: add chicken and sauté until no longer pink inside, about 5-6 minutes. Remove from pan and reserve. Spray the skillet again with cooking spray: add vegetable and sauté until just tender, about 3-4 minutes. Add cooked rice,chicken, yogurt, cashews, lemon juice and raisins and heat through, about 2-3 minutes, stirring to mix well. Serve.

Rice, cooked*

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Ingredients: 2 tbsp. uncooked rice Directions: Place rice in a small pot with tight-fitting lid and cover with about 2 times the amount of water (for example if you're cooking 4 tablespoons of rice, use 8 tablespoons of water...about 1/2 cup water). Bring to a boil over high heat; then cover tightly and reduce heat to medium: cook for about 15-20 minutes, or until water has been absorbed and rice is soft, but not sticky. **************************************

Ravioli, Chicken in Spinach-Tomato Sauce, fruit & salad

1 cup mixed salad greens 1 tbsp. salad dressing, low fat or nonfat; low sodium 1 serving fruit of choice

Ravioli with Chicken in Spinach-Tomato Sauce*

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Ingredients: 1 1/2 oz. refrigerated light ravioli 1/2 cup tomato sauce, low sodium 1 clove garlic 1 cup frozen spinach 1/4 tsp. Italian seasoning 1 1/2 oz. boneless chicken breast 1 tbsp. low fat or nonfat parmesan cheese 1/3 tbsp. olive oil Directions: Prepare ravioli according to package directions, omit salt and drain. Rinse, pat dry and cut chicken breast into bite-sized cubes; mince garlic. Heat the oil in a nonstick skillet and sauté chicken for about 4 to 5 minutes or until no longer pink. Remove from skillet and keep warm. In same skillet, add garlic and sauté briefly, until lightly golden. Add frozen spinach, tomato sauce and Italian seasoning, cover, lower heat and cook for about 5-6 minutes, stirring occasionally. Add in cooked chicken and ravioli, gently combine; cover and heat through about 1 more minute and serve with a sprinkle of cheese. *************************************

Rosemary Baked Chicken & Baked Sweet Potato/Healthy Fries & salad

1 cup mixed salad greens 1 serving fruit of choice 1 tbsp. salad dressing, low fat or nonfat; low sodium

Rosemary Baked Chicken*

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Ingredients: 2 oz. boneless chicken breast 2 tbsp. low sodium breadcrumbs 1 tsp. dried rosemary 1 serving cooking spray 2 tbsp. low fat or nonfat milk Directions: Preheat oven to 400 degrees F. Lightly spray a baking pan with cooking spray. Rinse chicken and pat dry. Pour milk into a shallow dish. Combine breadcrumbs and rosemary in another shallow dish. Coat chicken with milk, then dredge in the breadcrumb mixture. Discard any excess mixture. Arrange chicken in the prepared pan and bake for about 15 to 20 minutes until no longer pink, or until internal temperature is 170° F.

Baked Sweet Potato*

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Ingredients: 1 small sweet potato (3-4 oz.) 1/2 tsp. cinnamon Directions: Scrub potato and prick with fork in 4 or 5 places. For microwave, place on a paper towel and microwave on high for approximately 2-3 minutes, depending upon size: turn once and microwave for another 2-3 minutes. If necessary, microwave 1-2 minutes more until tender to the touch. (Note: all microwaves have different power, so check your setting, and cook according to doneness. If baking in oven, bake at 375 degrees F for about 45 minutes depending upon size. For both cooking methods: when finished cooking, let potato stand approximately 1-2 minutes. Split, sprinkle with cinnamon and serve.